Check that Temperature Before You Exercise

These days, it seems as though professional athletes cannot be careful enough with their respective bodies. However, there are some general common sense rules that even amateur athletes and everyday Joes who only participate in athletic events on weekends should follow.

Having said that, this column will focus on the do’s and don’ts for exercising in inclement weather of every nature. Here are my tips for any athlete, no matter the age or skill level.

Exercising in inclement conditions can be extremely challenging and potentially hazardous. By being prepared, outdoor exercising can be enjoyable and safe in any season.

Here are my tips for exercising in excessive heat and humidity.

Rule number one is to drink plenty of fluids. Dehydration caused by excessive sweating can lead to heat exhaustion and possibly, a heat stroke, which is certainly a serious matter. Drink fluids before, during, and after exercising even if you don’t feel thirsty at the time.

Dressing correctly for the heat is also important. The optimum outfit is to wear loose-fitting, light-colored, and lightweight clothes. Cotton is best when sweat-soaked because it has a cooling effect that I can assure you that you’ll come to love..
I always say that no one knows a person’s body like themselves.

Having said that, always use common sense. As a general rule, the higher the air temperature, the lower the humidity must be to avoid the risk of a heat-related injury. For example, when air temperature exceeds 80 degrees Fahrenheit, you are at risk if the humidity exceeds 50 percent. During very hot and humid spells, either exercise in the cool indoors or go swimming.

One thing I think a lot of people don’t take into consideration is the fact that the body takes time to acclimatize itself to hot weather. It can take up to two weeks to fully acclimatize the body, so using caution while gradually increasing your exercise time is a wise idea.

Here are my tips for exercising when it’s cold and wet.

First and foremost, you want to dress in multiple layers of clothing. The outer layer should protect the athlete or runner from wind, rain, or snow. Cold temperatures, dampness, and excessive wind increase the risk of hypothermia for runners. Sweat cools the body quickly during cold weather running and wind evaporates it faster, so wear fabrics that insulate and wick moisture away. Fabrics made of wool and polypropylene are good while cotton retains moisture.

I am also a firm believer that some people get colder in different body parts at varying times from others. Always protect body parts like your head, face, hands, and feet. As a general rule, if the sport doesn’t involve a lot of use of the hands, then mittens are better than gloves. A nice wool cap is always a bonus and be sure to shield the face with a scarf, high collar or mask. Also try to purchase socks that retain heat and wick moisture away.

Remember to always drink plenty of fluids – and of course always refrain from alcohol before or during a workout because it makes the body lose heat faster.

Warming up indoors before running is always a good idea because warming up your muscles will always help to prevent injury. Try to always run with a partner and let others know your route (you never know when there’s some psycho out there) and I also recommend a small can of pepper spray that could be used for either an attacker or stray aggressive dog. Try to take high sugar snack foods on long runs, but always remember to cancel your run or seek shelter if the weather conditions are too severe or you are too tired to continue. I also advise against running on ice or over snow-covered terrain can lead to tripping, falling, or injury.

So there you have it, all about exercising in any kind of weather – and these days, with the inconsistent weather patterns, I’m sure you’ll need it.